2:00-5:00 Cardio Of Choice 1. High Knees: 30 seconds 2. Bodyweight Squats: 10 3. Hip Circles: 5 each 4. Arm Circles: 5 each 5. Twists: 5 each x1

Barbell Back Squats

4 x 6

Dumbbell RDL

3 x 8

Goblet Lateral Lunge

3 x 6

Farmers Carry!

5 x 0:30

2:00-5:00 Cardio Of Choice 1. Single Arm Arm Circles: 5 each 2. Packed Shoulder Drill: 5 3. Push-Ups: 5 4. World's Greatest Stretch: 3 each x1

Barbell Bench Press!

4 x 6

Ring Row

Dumbbell Floor Press

3 x 8

Core Tabata Finisher: 0:40 on / 0:20 off x2 - Dead bug - Hardstyle plank - Hollow hold

2:00-5:00 Cardio Of Choice 1. Kick Butts: 30 seconds 2. Hinge + Reach: 5 3. Adductor Rock-Backs: 5 each 4. Glute Bridge Lifts: 20 5. Hamstring Floss: 5 each x1

Barbell Deadlifts

3 x 6

Front Rack Reverse Lunge

3 x 6

Hamstring Sliders

3 x 8

Offset Farmer's Carry

3 x 0:30

Cycle 1 Overhead Press Warm-Up

Start with 2:00-5:00 minutes of light cardio to get warm. You can walk, bike, row, jump rope, easy jog, etc. This is just to raise your temp. Please keep this easy. Then complete: · Single Arm Arm Circles: 10 each · Plank Walkout: 5-10 · Down Dog to Push-Up: 5-10 · Cat Cow: 5-10 · Rear Delt Stretch: 30-60 sec. each · Wall Lat Stretch: 30-60 sec. Move with control. Add anything else if desired. Running short on time? Cut everything by half (reps + cardio time) and get into your working sets.

Barbell Overhead Press!

4 x 6

1/2 Kneeling Press

3 x 8

Ring Face Pull

Front Rack March

5 x 0:40

Cycle 1 Phase 1 VO2Max Training

VO2Max is how much oxygen your body can use when you try your hardest, like when you’re sprinting. The higher your VO2Max, the stronger and healthier your heart and lungs are. This session is OPTIONAL but highly recommended. Pair it on a non-lifting day, or morning of a leg day with 6+ hours between sessions. Benefits: · Helps heart efficiency and can lower your HR at rest and during lifts. · Increases overall work capacity. · Makes you recover better and increases training quality. · Optimizes your Longevity and metabolism. Take 5:00–10:00 to warm-up. Do a freestyle mobility routine that gets your body loose and ready before starting Round 1. Cycle 1 Phase 1 0:30 HARD, 1:30 easy: 10 rounds This is HARD. This should feel almost unsustainable. Full sentences should not be possible during work intervals. Make a note how you feel at the end of the session.